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Section 9.2 Safely Managing Your Weight

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Objectives

Examine how heredity, activity level, and body composition influence a person’s weight.

Calculate your body mass index.


Identify health problems associated with being overweight and underweight.

Summarize strategies for losing or gaining weight.


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Health Stats What health trend do these statistics reveal?

What changes might help reverse this trend? How successful do you think the changes would be?


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• A person’s weight is determined by various factors, including

What Weight Is Right for You?

• The weight that is right for you is the weight that does not present any health risks.

• heredity

• level of activity

• body composition


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• There is a link between body weight and heredity.

Heredity

• You may have a natural tendency toward a certain weight.


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• The more active you are, the more calories you burn.

Activity Level

• If you are less active, you need fewer calories.

• The number of calories consumed must equal the number of calories burned.


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• Body composition is a measure of how much body fat you have, as compared to muscle and bone.

Body Composition

• Body composition is affected by sex and age.

• Women tend to have more body fat and lower muscle mass than men.


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• Body mass index (BMI) is a ratio of your weight to your height.

Body Mass Index

• Follow these steps to calculate your BMI.

BMI =Weight (in pounds)

[Height (in inches)]2( ) x 703

1. Multiply your height (in inches) by your height (in inches).

2. Divide your weight (in pounds) by the number from Step 1.

3. Multiply the number from Step 2 by 703.


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• The number of people in the United States who are overweight is increasing.

Overweight and Obesity

• Being overweight can lead to serious health problems, including heart disease and diabetes.


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• Overweight is a term used to describe a person who is heavier than the standard for the person’s height.

A Growing Problem

• Obesity (oh BEE sih tee) refers specifically to adults who have a BMI of 30 or higher.

• More calories are being consumed by people today.

• People today burn fewer calories.


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Overweight people tend to develop several health problems

Health Risks

• high blood pressure

• excess cholesterol in the blood• excess glucose in the blood

• heart disease• stroke• certain cancers


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• Prevention is the key to avoiding the health problems associated with being overweight.

What You Can Do

• Healthy eating and regular exercise can help you avoid becoming overweight in the first place.


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Click above to go online.

For: Updates on food and diet


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Underweight is a term used to describe a person who is lighter than the standard for the person’s height.

Underweight


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Being underweight can be linked to health problems

Health Risks

• anemia

• heart irregularities

• trouble regulating body temperature


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• Be patient. As you mature, there probably will come a time when your weight will start to increase.

What You Can Do

• Healthy eating and exercise are as important for putting on weight as they are for taking off weight.


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Evaluating Diet Plans

• Will a diet live up to its claims?

• Is it good for your health?


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“Yes” answers to one or more questions may indicate a diet that is unlikely to work. What’s worse, the diet could harm your health in the long term.

Does the diet provide fewer than 1,200 calories a day?

Does the diet cut out fats, carbohydrates, or proteins?

Does the diet promise rapid weight loss in a short amount of time (more than 1 or 2 pounds per week)?

Does the diet ignore the need for long-term changes in eating habits?

Does the diet ignore the need for regular exercise?


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Evaluating Diet Plans

Choose a diet plan that you have seenadvertised or have read about. Use the checklist toevaluate the diet. Then write a paragraph evaluatingthe diet plan.


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Sensible weight management involves

Healthy Weight Management

• avoiding dangerous diet plans

• choosing nutritionally balanced meals and snacks

• getting regular exercise


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• Fad Diets A fad diet is a popular diet that may help a person lose or gain weight but without proper regard for nutrition and other health issues.

Dangerous Diet Plans

• Diet Aids Diet aids include pills and candies that are supposed to suppress appetite.

• Fasting Some people fast, or refrain from eating.


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• Recognize Eating Patterns Keep a diary of your current eating habits.

Sensible Weight Loss

• Plan Helpful Strategies Change your eating habits gradually.

• Exercise Your weight-loss program will be far more effective if you exercise.


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• Avoid snacks right before mealtimes.

Sensible Weight Gain

• Choose nutrient-dense foods that are high in calories.

• Don’t increase your fat intake over what is recommended in the MyPyramid plan.

• Try not to skip meals.

• Take bigger helpings of food than usual.

• While you are increasing your caloric intake, do not neglect exercise.


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Vocabulary

body composition A measure of how much body fat a person has, as compared to muscle and bone.

body mass index (BMI)

A ratio of a person’s weight to height . BMI = [Weight (in pounds)/Height (in inches)2] × 703.

overweight Term used to describe a person who is heavier than the standard for the person’s height.

underweight Term used to describe a person who is lighter than the standard for the person’s height.

fad diet A popular diet that may help a person lose or gain weight but without proper regard for nutrition and other health issues.


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QuickTake Quiz

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End of Section 9.2

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